Bradley Martyn's Real Workout Routine

bmartyn | Dec. 30, 2023, 7:13 a.m.

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As you can probably imagine in that case, it’s difficult to pin down one, set workout in order to emulate Martyn and his physique. For him, it’s entirely about personalizing workouts to the individual; our bodies are all different, so why should our workouts be the same?

This, obviously, comes with experience, and no one should start working out by running into a gym to do whatever they feel like. A fitness trainer can help on this end, or a knowledgeable lifter. But once you’ve established a firm base to work off of—both in terms of physique and knowledge—you’ll be able to better cater your workouts to your overall goals.

Stretching is always, very important. However, another unique aspect of Martyn’s workouts is that he places much less emphasis on the core than usual. In fact, he’s mentioned that core workouts are overhyped—especially if you’re looking to get abs.

And there is an argument to be made here. If actually done properly with the right muscles activated, most compound movements work your core as well in order to stabilize. Keeping these things in mind, here is the Martyn training plan:

Day One: Chest

Barbell bench press: 4 sets of 12 reps

Incline dumbbell press: 4 sets of 12 reps

Machine chest press: 4 sets of 12 reps

Weighted dips: 4 sets of 12-15 reps

Weighted push-ups: 4 sets of 12-15 reps

Day Two: Back

Wide-grip lat pulldown: 4 sets of 10-12 reps

Dumbbell row: 4 sets of 10-12 reps

Bent-over barbell row: 4 sets of 15-20 reps

Pull-ups: 4 sets of 12-15 reps

Day Three: Shoulders

Seated dumbbell press: 5 sets of 10-15 reps

Straight bar front raise: 5 sets of 10-15 reps

Dumbbell lateral raise: 5 sets of 20-25 reps

Cable pull: 5 sets of 15-20 reps

Barbell shrug: 5 sets of 10-15 reps

Day Four: Legs

Barbell squats: 5 sets of 8-10 reps

Front rack lunge: 5 sets of 10-12 reps

Leg extension: 5 sets of 12-15 reps

Dumbbell lunge: 5 sets of 12-15 reps

Day Five: Arms

Close-grip barbell bench press: 4 sets of 8-10 reps

Biceps curls with bands: 4 sets to failure

Seated cable curls: 4 sets of 10-12 reps x 4 sets

Seated overhead triceps extension: 5 sets of 8-12 reps

Standing barbell curls: 5 sets of 5-10 reps

Triceps press: To failure

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